How to Exercise the Lower Back When It Hurts

Lower back pain can be a debilitating condition that can stop you from doing activities you enjoy and can even lower productivity at work. Whether your lower back pain is resulting from an injury, sitting in a chair all day or a slipped disc, you can do exercises that will help ease the pain.

Things You'll Need

• Mat
• Small towel

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Instructions

Hamstring Stretch

• 1

  Lie on your mat with a small rolled towel under your lower back.

• 2

  Place your left leg flat on the mat.

• 3

  Raise your right leg in the air with your knee pointing toward the ceiling.

• 4

  Clasp your hands behind your right thigh.

• 5

  Slowly bend your knee, pointing your toe toward the ceiling. Hold the position for 30 seconds and repeat.

• 6

  Switch legs and repeat the same exercise.

Pelvic Tilt

• 7

  Lie on your back on your mat with your knees bent and your feet flat.

• 8

  Tighten your abdominal muscles and press your lower back into the floor.

• 9

  Hold for five seconds, then rest. Repeat 10 times, then do another set of 10.